Keeping your Kids Pain Free: Backpack Edition

It’s back to school season again and your kids are hauling their books all over the place in backpacks or book bags that are often carelessly slung over one shoulder.   

So why does this matter?

Poor body mechanics while carrying heavy bags like backpacks can cause long term problems and pain in your kids.  Here are a few helpful tips to keep them pain free.

• Kids should carry no more than 15% of their body weight in their backpack.  If their pack weighs more than that, it’s time to re-evaluate what they’re carrying around.
• The backpack should be worn with the straps over both shoulders, and snug to the body so the weight rests on the back/shoulders rather than pulling the shoulders back and down.
• Backpacks should have well padded backs and shoulder straps to protect the spine and shoulders.
• Backpacks should be loaded so that the heavier weight (books) are closer to the spine as opposed to toward the outside of the backpack.  They should be loaded snugly so the load doesn’t move much while being carried.
• If your child is exhibiting postural or pain related problems in their back, shoulders or neck consider getting them a roll-along backpack that they can pull instead of carry on their back.
• Take your child to a chiropractor if you suspect they’re developing back and neck problems.  Caught early on, many musculoskeletal problems can be remedied before they reach adulthood

While youth are more resilient than adults, thanks to the fact that they’re still growing, consistent strain placed on the spinal column can lead to many problems later in life, so it’s important that they learn good habits early on.

Sore No More is all natural and safe for your school-aged children, provided that they don’t get it in their eyes or mouths.   If they’re suffering from back pack related pain, consider rubbing some sore no more on their shoulders and low back before they go to bed at night to keep them pain free as they sleep.



*Sore No More! is not a licensed physician. All information on this blog is researched by our staff and is subject to inaccuracies. No information found here should be used in the place of advice from your doctor. * Sore No More 150 East Center Street Moab, Utah 84532 Tel: (435) 259-5931 Toll Free: (800) 842-6622 www.sorenomore.com

Foods That Can Help You Feel Better Part I

We’ve discussed the correlation between food and pain here on the Sore No More blog before.  In this post we talked about how to combat inflammation through diet.    

Today we’re going to take a look at a few foods that might actually help decrease pain and increase the function of your body.

Leafy Green Veggies;

These are rich in calcium that is fantastic for building bone strength.  This is useful if you have a bone malady such as osteoarthritis, but strengthening bones can also help to combat musculo-skeletal ailments and will promote healing.

Oranges;

“By analysing the diets of over 25,000 individuals a team from the University of Manchester, UK found that those with beta-cryptoxanthin in their diet (found in oranges, apricots, nectarines, tangerines, papaya, peaches, plums, and watermelon) were less likely to develop painful inflammatory joint conditions1. The research, published in the American Journal of Clinical Nutrition, said that as little as a glass of freshly squeezed orange juice was enough to make a difference. “  {Source}

(Did you know that orange peel extract is also an ingredient in Sore No More?)

Cayenne Pepper;

The active compound in cayenne pepper is Capsaicin, which you may recognize as being one of the active ingredients in Sore No More! But did you know it can actually help combat joint inflammation and improve circulation from inside your body as well? So if you enjoy spicy food, rest assured that you’re doing your aches and pains a favor.  

Enjoy some of these foods that are good for your body, inside and out and stay tuned for future segments about foods that can help rid you of pain!

*Sore No More! is not a licensed physician. All information on this blog is researched by our staff and is subject to inaccuracies. No information found here should be used in the place of advice from your doctor. * Sore No More 150 East Center Street Moab, Utah 84532 Tel: (435) 259-5931 Toll Free: (800) 842-6622 www.sorenomore.com

How Dehydration Makes You Hurt

The human body is more than 55% water.

Water is VITAL to most of the body’s functions.  So why are most of us not optimally hydrated?

How does dehydration affect your level of pain?   Dehydrated muscles won’t function as well as hydrated ones.  Hydration plays an important role in circulation which is vital to muscle movement.  Being poorly hydrated can results in more lengthy muscle soreness, as muscles try to heal themselves and can also contribute to muscle cramping.

Being dehydrated can also cause headaches.  Keep in mind next time you’ve got a headache after having a few cups of coffee and it might not be a caffeine headache, it might be a dehydration headache!

You should drink half your body weight in ounces of water every day.

• In example: If you way 150lbs, you should be drinking 75oz of water daily.  
• That’s 9.4 8oz glasses of water.   
• 8oz of water is equivalent to a measuring cup full of water.
• Most standard sized kitchen glasses are 16oz.

Next time you’re experiencing muscle pain or headaches, after you’ve applied your Sore No More, drink an extra glass of water to help your body function its best and stay pain free!

{Sources: One, Two, Three}

Fire and Ice

Most of us are familiar with the concept of using heat or ice to combat our aches and pains.   What if you don’t have a heating pad or an ice pack handy, though?  Here are some easy ways to get around that.

*Please note: Be sure to apply your Sore No More after heating or icing an area, as some of the ingredients can cause intense tingling, burning, or coldness when extreme temperatures are applied. *

Heat it Up!
Heat should be applied to loosen a muscle.  Say you’ve had a stressful day at the office and you have knots in your shoulders.  This would be a good time to apply heat.

• Make your own heat pack: Fill a (clean) sock with uncooked rice or beans and then tie a knot at the open end.  Microwave for 1 minute, or until warm.  Apply to affected area.  (Note: this can become VERY warm, remove from microwave with caution and let cool before applying to skin if it’s too hot.)
• A hot bath.   Did you know that moist heat will actually penetrate the muscle better than dry heat?  Indulge in a hot bath with Epsom salts and Sore No More!  (In this instance, Sore No More may be used in conjunction with the application of heat.)
• Don’t have a tub?  Use a hot wash cloth.  Either run a wash cloth under hot water and ring it out, or microwave a moistened wash cloth for 20 seconds (longer if needed.)  Using this method, you'll want to reheat and apply 2-3 times.

Cool it Down!
Ice should be applied in the case of inflammation.  If you’ve pulled a muscle, or your joints are swollen, ice is the way to go.

• Make your own ice pack.  Following these directions, or you can try this out.
• Immersion.  Like heat, ice can be more effective moist.   Fill an appropriate sized container with ice and water and then immerse the problem area.  (This works best with extremities.)
• Ice Massage.  Perhaps the simplest of all- grab and ice cube and spend five minutes rubbing it over the affected area.  When the area becomes numb, discontinue use.

(Please Note: Ice should never be applied for more than 10 minutes when using an ice pack and never for more than 3-5 when using direct application.)

Don’t forget- contrast therapy can also be very helpful.  

Once you’ve applied heat or ice, you can apply some Sore No More and continue with your day or enjoy a good night’s rest!

*Sore No More! is not a licensed physician. All information on this blog is researched by our staff and is subject to inaccuracies. No information found here should be used in the place of advice from your doctor. * Sore No More 150 East Center Street Moab, Utah 84532 Tel: (435) 259-5931 Toll Free: (800) 842-6622 www.sorenomore.com

Keeping Your Muscles Healthy

We spend a lot of time here at the Sore No More! Blog talking about chronic pain and ailments and what you can do to manage them. Be it sore muscles after a long day of hiking or the arthritis that's been bothering your knees for the past ten years, everyone hurts sometimes. This week we'd like to deviate from the norm and talk about what makes muscles healthy. While keeping your muscles healthy won't solve all of your problems, it can keep you from developing new ones, and perhaps even help the symptoms of your current ailments. There are two key compacts to muscle health that we're going to look at today; exercise and nutrition.

Exercise
Most of us know that exercise lends itself to healthy muscles. Cardio gets your blood pumping, resistance training helps your muscles become firm and strong. While you might be inclined to get right to pumping iron to bulk up or tone up, you should keep in mind the benefits of a good brisk walk. Blood nourishes all of our systems, and our muscles need a lot of nourishing. Cardiovascular exercise increases blood flow which results in more nutrients being brought into the muscles and more waste being taken out. Both of these are very important to muscle health. So next time you hit the gym, make sure to spent 15-20 minutes taking a walk or on the treadmill beforehand.

STRETCH! Always stretch your muscles before you begin a workout session. Stretching muscles keeps them limber, and reduces your risk of tearing or otherwise damaging them while you exercise. Yoga is an excellent way to keep those muscles toned and moving.

Resistance training will encourage muscle growth and strength. You want to make sure that you're using the right weights for your goals and body type. It might be worth meeting with a personal trainer just once (or many times if you're so inclined) to learn what a good starting point for you is.

What's the real key here? Keep your muscles moving and you'll have a happier body. (Don't forget your Sore No More! when you start hitting the gym, you'll most likely be sore for a few days.)

For an interesting slide show visit this link.


Nutrition
It's no easy feat to learn about good nutrition for your muscles. If you google it you're going to come up with many links about how to eat and what supplements to take to bulk up and build muscle mass. But what if you just want to have healthy muscles? What nutrients are going to support that goal? Let's see if we can't lay some basic ground rules out here.

B Vitamins. They're a pretty amazing thing. Recommended by nutritionists for discontents from depression to, you got it...muscle health. B vitamins play an important role in energy conversion in the body and your muscles need that energy to keep you moving. They also keep your cells healthy and everything in your body is composed of cells. B vitamins can be taken in supplement form or via diet. Some good sources of B-vitamins include; Spinach, Broccoli, Sunflower Seeds, and Eggs.

Fish Oils. As we just mentioned, everything in your body is made up of cells, including your muscles. Fish oils contain Omega-3 fatty acids that can keep your cell membranes in good working order (which in turn regulates cellular nutrition and waste removal.) There are a variety of fish oil supplements available at most grocery stores if you're not a big sea-food fan.

Potassium, magnesium, calcium and phosphorus play an important role in muscle contraction and generally work together. While you can get these in supplemental form at most supermarket, it's best to consult your physician first, as most of these in excess can be detrimental to your health. You should be able to get most of these nutrients by consuming a well balanced diet.

Also, keep in mind that water is important to the function of all of your body systems, so to keep those muscles healthy, consider upping your H2O consumption by a couple of glasses per day.

To really find out what type of diet and exercise regime is right for you, you're going to want to meet with a dietician, nutritionist, personal trainer, or even your regular doctor. However, getting a little bit of exercise every day and having a well balanced diet should get you well on your way to keeping your muscles happy and healthy for life.


*Sore No More! is not a licensed physician. All information on this blog is researched by our staff and is subject to inaccuracies. No information found here should be used in the place of advice from your doctor. *  

Sore No More
150 East Center Street Moab,
Utah 84532 T
el: (435) 259-5931
Toll Free: (800) 842-6622
www.sorenomore.com